Push-Up to Punch
The Push-Up to Punch mainly works the chest, triceps and shoulders, with help from the core. No equipment needed: it uses just your bodyweight.
Push-Up to Punch Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis)
How to do the Push-Up to Punch
Setup
Start in a high plank position with your hands directly under your shoulders, or on your knees for a modified version to maintain good form. Keep your core engaged and your neck neutral.
Movement
Push-Up Phase: Lower your chest toward the floor by bending your elbows. Keep your elbows tucked near your ribs rather than flared out to the sides. Press back up to the starting high plank position.
Punch Phase: Once back in the high plank, shift your weight slightly to one side and lift your opposite hand to punch across your body toward the ceiling. Rotate your torso slightly as you punch, maintaining control.
Return: Bring your hand back to the floor in the plank position and immediately perform another push-up.
Alternating: Alternate the arm you use for the punch after each push-up.
Push-Up to Punch FAQs
What muscles does the Push-Up to Punch work?
The Push-Up to Punch mainly works the chest, triceps and shoulders, with help from the core. The main muscles are the pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Push-Up to Punch?
None. The Push-Up to Punch is a bodyweight exercise, so you can do it anywhere.
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